Gotta give credit to my sister in law, Jill, for naming and coming up with this workout. She took me thorough it. It was a blast, got my heart racing and was a much needed sweat session after a fun night of wedding festivities which resulted in consumption of a 6lb breakfast burrito in 5 minutes the next morning. Yes, I needed a butt kicking and this worked.
Workout: The Spaz
Why: It gets your body moving in a bunch of different ways, gets your heart rate up, is in no way boring, and feels fantastic.
Total Time: 36 minutes
The Schpeal: 6 sets total, done twice for a total of 12. Each set = 3 exercises done as fast/intense as you can for :50 straight with :10 rest, 2 times. Can be done at home, on the beach, or in a park.
Set 1: burpies, 50yd side shuffle, hitch-kicks
Set 2: push ups, suicides (like what you do on a basketball court), frog jumps
Set 3: Box jumps, high skips, windmill kicks
Set 4: roll-ups, jump rope, Mountain climbers
Set 5: Alternating lunge jumps, grapevine, jumping knee tucks
Set 6: Sprint back and forth (25-50yds), speed squats, plank hold
Get creative, think of any dynamic hard movement that’s difficult to maintain for about a minute and throw it in the mix.
Photo from: summer-babee